Gillett Javair(Editor) - Strength Training for Basketball

STRENGTH TRAINING

BASKETBALL

Javair Gillett, MS, CSCS, RSCC*E

Bill Burgos, MS, CSCS, RSCC*D

EDITORS

Library of Congress Cataloging-in-Publication Data

Names: Gillett, Javair, editor. | Burgos, Bill, editor. | National Strength & Conditioning Association (U.S.)

Title: Strength training for basketball / NSCA, Javair Gillett, MS, CSCS, RSCC*E, Bill Burgos, MS, CSCS, RSCC*D Editors.

Description: Champaign, IL : Human Kinetics, [2020] | Includes bibliographical references and index.

Identifiers: LCCN 2019029446 (print) | LCCN 2019029447 (ebook) | ISBN 9781492571490 (paperback) | ISBN 9781492594079 (epub) | ISBN 9781492571506 (pdf)

Subjects: LCSH: Basketball--Training. | Weight lifting. | Physical education and training.

Classification: LCC GV885.35 .S77 2020 (print) | LCC GV885.35 (ebook) | DDC 796.323--dc23

LC record available at https://lccn.loc.gov/2019029446

LC ebook record available at https://lccn.loc.gov/2019029447

ISBN: 978-1-4925-7149-0 (print)

Copyright 2020 by the National Strength and Conditioning Association

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CONTENTS

Bill Burgos

Steve Smith, Robby Sikka, and Tyler A. Bosch

Andrew Barr, Alexander Reeser, and Tania Spiteri

Katie Fowler and Amanda D. Kimball

Bill Foran and Eric Foran

Mubarak Malik

Bryan D. Doo

John Shackleton

Joshua Bonhotal and Bryce Daub

Joshua Bonhotal and Bryce Daub

Nic Higgins and Scott Thom

Nic Higgins and Scott Thom

FOREWORD

PATRICK EWING

As a former player and coach in the National Basketball Association (NBA) and currently a collegiate coach, I understand the significance of strength training. Strength training defines and characterizes an athletes motivation to succeed as well as to protect him- or herself from injury. Furthermore, strength training creates a strong foundation to overcome the daily stressors experienced during practice and games.

Strength training prepares for activities such as squatting, pushing, and pulling movements. Basketball is a physical sport that includes plenty of contact. For that reason, a basketball athlete must be ready and strong to take on this sort of contact. A poorly trained athlete will incur nagging injuries and extended recovery periods from an injury. After all, to be a team player, a basketball athlete must do his or her part to ensure that the team is healthy and prosperous.

In conclusion, then, it is imperative to include an excellent strength and conditioning program that involves the latest science and a winning attitude. The inclusion of the latter defines discipline, character, and the purpose of what a sound strength program can do for a basketball athlete on and off the court.

INTRODUCTION

JAVAIR GILLETT AND BILL BURGOS

Feats of strength are frequently displayed on the basketball court. An athlete must have a strong mind and be strong physically in the face of his or her competitor. An athlete should show the same strength in the fourth quarter as he or she does in the first quarter. A good athlete often looks strong. A winning team finishes games looking strong. The term strength is often referred to in evaluation and can have several meanings to a basketball athlete, but what truly makes a basketball athlete strong? What type of strength and how much strength does a basketball athlete need?

What is strength?

• Newtons first law of motion states that an object will remain at rest until an external force changes its state.
• Newtons second law of motion states that the acceleration of an object depends on the objects mass and the external force acting on that object.
• Newtons third law of motion states that for every action there is an equal and opposite reaction.

Based on Newtons laws and in broad terms, strength is the ability to produce or exert force.

Departing from a textbook-based definition and looking at strength from a coachs empirical point of view, strength can also be described in an applied, practical way as the ability to

• withstand a load without failure,
• overcome an obstacle,
• generate force,
• resist attack,
• endure, and
• show resilience in the face of adversity.